Improve your deadlift in 5min

Give this post a read, it should take 5min and you will improve your deadlift.

Considering you’re all intelligent people I’m sure you’ve heard to the Stretch Shortening Cycle (SSC) and the role it plays in movement.

*A nice link for those who want some more science on it: http://www.scienceforsport.com/stretch-shortening-cycle/

*Here is the lay version: think pulling back and elastic band to store potential energy and then releasing it (kinetic energy is the result). “to shorten muscle you must first lengthen it”. Where you are right now do vertical jumps… Good, now do it without first bending your legs in to the starting position (preventing and pre-stretching of the muscles used for the jump)… Doesn’t really work, does it.

I want to talk about its relevance in lifting weights and how you can use it to improve your deadlift (all will become clear, trust me).

If we look at the squat and the bench press, they both have one thing in common that is missing in the deadlift.

Do you know what it is?

…..

A loaded eccentric start to the lift (bar on your back/in your hands), this helps you create tension and the potential energy to overcome the required force on the concentric portion of the lift from being in the hole, where are the deadlift starts on the floor and you’ve got no real help. It’s you VS the bar and unless you’re a well trained lifter who understands how to use the SSC or at least prime your body by creating tension (pre-loading) in the required muscles yo’ll find you can’t even shift the bar from the floor.

I’m sure you’ve seen many great dedadlifters such as Eddie HallEd Coan, Richard ‘The Ant’ Hawthorne, Andy Bolton to name a few, have a certain something about their set up. You know, when they pull against the bar taking the slack out (getting tight), followed by a brief pull down (or 3 in Andy’s case) and then effortlessly hoist it off the floor to victory. This pre-lift routine is their way of firing up the muscles required, creating tension and utilising the SSC to help them generate the force required to overcome the inertia and lift the weight. (This is harder to write down than I anticipated).

Here are some videos, watch for the points mentioned above:

https://www.youtube.com/watch?v=rRO51Qqt-I8

https://www.youtube.com/watch?v=T9Y4o_BqC0A

https://www.youtube.com/watch?v=PNvONtw-94g

The reason for this post is a simple one. I see a lot of people fail to do the following in the deadlift:

– Take the slack out of the bar
– Get tight (create massive amounts of tension/pre-load muscles)
– Not utilise the SSC
*Obviously a correct individual set up is required, if you don;t have those hire a coach and get the foundations, then refer back to this.

In Dynamite Deadlift (written by Pavel Tsatsouline & Andy Bolton) they cover a lot of great info and give lot’s of tips. One that Pavel has given throughout the years is to set up to the brain the deadlift and from standing PULL yourself in to your starting position from standing to create more tension (remember tension = force).

Enjoy,

Ross

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2 Comments

Filed under Fitness, Nutrition & Health

2 responses to “Improve your deadlift in 5min

  1. That was a good summary/intro for the SSC, especially the jumping example with bent knee vs straight leg. Thx!

    Liked by 1 person

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